HIT Rob Posted July 3, 2013 Author Share Posted July 3, 2013 Good training Rob, I'm kind of like you in the sense that I don't like to train more than two days in a row. I just feel that it's too much of a workload and the time would be better spent on recovery. Indeed mate, as am sure you know, the theory of a given idea doesn't always work in application. I should have know better lol, Im actually taking this week off training, i was still feeling the effects of training 3 days in a row at the start of this week. On my return to training i'm gonna do what i've always found delivered me my best results, that is, training once every 4-7 days, my sweet spot is 5-6 days:) Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 3, 2013 Share Posted July 3, 2013 Yup, I have all of MM's books and a couple of his seminar presentations as well. Great stuff! Link to comment Share on other sites More sharing options...
HIT Rob Posted July 10, 2013 Author Share Posted July 10, 2013 Back to training today after a 2 week layoff... Am back in the gym again, i was missing the machines:) This afternoons workout 1. Underhand Pulldown (2 second hold in contracted position)95kgs x 6 reps to failure 2. Shoulder width grip Smith Machine Bench Press110kgs x 5 reps to failure (stopping the bar a couple of inches above my chest) 3. D-B High Pulls2 x 40kgs x 11 reps to failure (2 second hold in the contracted position) Back to basics, a 2 way split (upper body / lower body), 3 set workouts... Next workout will be in 4 or so days, using the two day rule, that'll be Leg Presses, Romanian DL's and Calf Presses Link to comment Share on other sites More sharing options...
HIT Rob Posted July 14, 2013 Author Share Posted July 14, 2013 Just got done with my leg training... Decided to do it at my home gym, in my father-in-laws garage. trained in a fasted state... Heavy D-B SquatsSissy SquatsRomanian Deadlifts Hip Belt Low Cable Donkey Calf Raises*one set to failure each after warm-ups Ive decided to begin again with the warrior diet, ie 20 hrs of under eating, followed by a 4hr overeating phase, i believe this way of eating is congruent with are geneo and evolution as a species, that is, we evolved as a species that did not always have food so readily available as we have today. (its my belief this is the reason why obesity is now common). I happen to agree with Ori Hofmelker (founder of defense nutrition), food is for replenishment, not fuel! That also holds true, as that the body uses a fair amount of energy to digest food. I understand the current trend of eating "little and often", however there is a flaw with that approach, eating "little and often" never allows the body to properly detoxify or fully recover. The research that's been done of late, strongly suggests that....blood pressure lowers, the heart beats slower, there's growth hormone secretion, there's increased insulin sensitivity, there's increased cognitive abilities, there's reduced risk of cancers and there's increased longevity to name a few of the benefits. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 14, 2013 Share Posted July 14, 2013 I think I would go insane if I had a two week layoff !! Link to comment Share on other sites More sharing options...
HIT Rob Posted July 14, 2013 Author Share Posted July 14, 2013 LOL... i take two-three layoffs a year (though i do some active rest, such as martial arts training and/or hiking and walking), i always come back to training stronger, and with less aches and pains. The Marjory of trainees today imo overtrain, especially natural trainees, they almost never give their bodies a break from the rigors of hard training. Most operate under the notion that if they consume enough protein, they can train as much as they like, they say, "there's no such thing as over-training, only under-eating", or "bodybuilding is 80% nutrition", to this i say...BULLSHIT!! The body first requires an adequate stimulus, it then requires A "precise" amount time for the body to produce an adaptive response. Can you build muscle by overtraining? Of course, but i'm of the opinion (and many experts opinion), you'll reach your genetic potential much faster and with a lot less wear and tear on your body following the universal principles that nature has put in place. Give your body a break now and then, I guarantee you'll come back stronger than ever:) Link to comment Share on other sites More sharing options...
HIT Rob Posted July 15, 2013 Author Share Posted July 15, 2013 Here's a fantastic John Little article from a few years ago, called stimulus addicts...http://www.ironmanmagazine.com/index.cfm?page=article&go2=1429&StartRow=2 Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 17, 2013 Share Posted July 17, 2013 Yeah I agree Rob. I've got most of MM's stuff and read a lot of John Little's work as well ~ fascinating. I understand the concepts and even going back to what Arthur Jones used to talk about still holds merit today; I've applied it myself, experienced a lot of trial and error and for me, personally I find that I make the best gains from training HIT style but with a shade more volume than their traditional approach and recommendations. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 17, 2013 Author Share Posted July 17, 2013 Great stuff MF, Next to MM, John Little is my favorite writer, the man's a font of knowledge whom also uses logic and reason as the driving forces of his thinking. As for Jones, despite contributing a great deal to exercise science, he was a right winged nasty pace of work, he liked to bully the people who worked for him, including Mike and Ray, in fact, when Ray stood up to him one day, Jones fired him and had him thrown off the premises. He liked to boast about how many people he'd killed, and according to Boyer Coe, he liked to beat the fuck out of his then child son. The worlds better out without assholes like that. Indeed some can tolerate more exposure to H.I.T than others, i personally need the recommended 4-7 days between workouts, i think if i didn't do other activities (martial arts training) and didn't work so many hours i'd probably be able to tolerate slightly more, but hey, we all gotta work:( With regards to volume, when i train with free weights i found i could tolerate more volume per workout (i spoken with quite a few hitters that said the same), on the other hand, i feel much more fatigued from machine based workouts. I can only speculate, that this is because - For example when using pre-exhaustion for the pecs, a pec deck provides maximum resistance in the fully contracted position, were-as a D-B Flye does not, or how a machine pullover provides resistance through a much greater range than say a D-B or BB pullover. With machine compound movements, there's less balance and intramuscular coordination required, the machines allow the individual focus on intense muscular contraction's, not skill. I feel its because of this, less volume can be tolerated when using machines, that, and the combination of Mikes recommendation of eliminating momentum by using a 4-2-4 cadence on most movements. Of course, this is not to say free weights don't have their place, they most certainly do, used properly, their extremely productive tool's. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 19, 2013 Author Share Posted July 19, 2013 Today's workout... Underhand grip pulldown95kgs x 8 reps to failure Shoulder width grip smith machine bench press112.5kgs x 6 reps to failure D-B high pull2 x 40kgs x 14 reps to failure Happy with the increases from the last time i workout my upper body (9 days ago), though of course, its the entire physical system that's stimulated. I must point out, i'm not a lazy individual, i love hard training, i just prefer a more scientific approach to training, rather than a traditional or arbitrary one. I often have the guys at the reception of my gym say to me, "well Rob, that workout out of yours was only 15 minutes", or " it wasn't worth your while getting changed", my stock response has become "well, i had to warm up:)". When anyone really doubts the theory of H.I.T, i invite them for a workout with me, one of those people was my now training partner and nephew (who was into powerlifting at the time), we trained legs H.I.T style, we began with calf presses, then Romanian Deadlifts and then finished with Leg Presses, all for just one set to failure per movement. After being push to complete and utter failure on the leg press, my nephew struggled to get up and out of the leg press machine, looking rather pale, sweating profusely, and with his head hanging, he made a swift v-line for the fire exit door, he kicked the door open and began to throw up outside, i went out a to see if he was OK, well..actually no i just wanted to laugh at him, but anyway, i said to him, "that was a 3 set, 13 minute workout, do you still think the duration of a workout is important now?" His response... "fuck you" lol. Link to comment Share on other sites More sharing options...
AndiMorris Posted July 23, 2013 Share Posted July 23, 2013 When anyone really doubts the theory of H.I.T, i invite them for a workout with me, one of those people was my now training partner and nephew (who was into powerlifting at the time), we trained legs H.I.T style, we began with calf presses, then Romanian Deadlifts and then finished with Leg Presses, all for just one set to failure per movement. After being push to complete and utter failure on the leg press, my nephew struggled to get up and out of the leg press machine, looking rather pale, sweating profusely, and with his head hanging, he made a swift v-line for the fire exit door, he kicked the door open and began to throw up outside, i went out a to see if he was OK, well..actually no i just wanted to laugh at him, but anyway, i said to him, "that was a 3 set, 13 minute workout, do you still think the duration of a workout is important now?" His response... "fuck you" lol. I find this with crossfit all the time. Someone recently said to me, "when I first started this if you'd have told me that a 4 minute workout could leave be lying on the floor gasping for breath, I'd have told you that you were lying". I love it. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 23, 2013 Author Share Posted July 23, 2013 Hi Andi, Hows it going... Oh yes, if your motivated enough, you can really tax the body in minutes... Heres a great example of what can be done with just 4-5 minutes of H.I.T once a week...i've spoken with this individual of a few occasions, really nice guy, and great athlete. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 25, 2013 Author Share Posted July 25, 2013 Tonight's leg workout... 1. Leverage style Leg Presses360kgs x 7 reps to failure 2. Romanian DLs100kgs x 9 reps to failure 3. Seated Calf Raise Machine80kgs x 14 reps to failure (3 second hold in the contracted position) I'm done, but, its at least its time to feast:) I fancy some Mexican bean and salad wraps, with apple and oatmeal vegan pancakes and vegan butterscotch sauce to top, oh yes:) Link to comment Share on other sites More sharing options...
HIT Rob Posted July 28, 2013 Author Share Posted July 28, 2013 This afternoon's workout... 1. Seated Dip Machine125kgs x 7 reps to failure + 2 forced reps with superslow negatives 2. Machine Pullover 90kgs x 5 reps to failure + static hold to failure 3. Hammer Strength Chest supported Row120kgs 5 reps to failure (holding the weight in the contracted position for a second or two) 4. Standing Bi-Lateral D-B Curls2 x 22.5kgs x 8 reps to failure Excellent workout, was super motivated today, really enjoyed the intensity, workout was completed in 12 minutes. Link to comment Share on other sites More sharing options...
HIT Rob Posted July 29, 2013 Author Share Posted July 29, 2013 I've decided to pull the plug on the warrior diet i've been following, couple of things were wrong, firstly i was dropping weight far to fast, and secondly after shoveling in a few thousand calories in one sitting at night which wasn't an problem), the following morning i've been feeling sickish for the first few hours of the day. Oh well, nothing ventured, nothing gained i suppose, i did like the theory and concept, but the application was a different story. I'm not given up on intermittent fasting all together, i'm switching to a lean gains style 8 hour feeding window, its a bit easier to follow (especially when your 245lbs). Today was.... 12pma shit load of fruit 3pm Big ass bowl of whole wheat spicy Pasta (home made salsa with jalapenos) 5pmmedium sized bag of mixed nuts 8pmMoroccan curry, with sweet potatoes, lentils, and chickpea's (the whole pot lol)Naughty afters - vegan cookies Link to comment Share on other sites More sharing options...
HIT Rob Posted August 2, 2013 Author Share Posted August 2, 2013 Max Contraction (static) Leg workout... 1. Leg Extension (omega set)110kgs x static holds to failure 2. Leverage style Leg Press300kgs x static hold to failure 3. Lying Leg Curl Machine (omega set)55kgs x static holds to failure 4. Standing Calf Raise Machine (omega set)100kgs x static holds to failure Rest between exercises was kept to a minimum, just enough time to get set up. The static hold on the Leg Press was held in the position of maximum motor arm, the rest were held in the fully contracted position. Link to comment Share on other sites More sharing options...
HIT Rob Posted August 5, 2013 Author Share Posted August 5, 2013 Changed gyms today, i had been training in a busy commercial gym, i was sick of the loud crap music, the poser's, the cheesy fake tanned trainers, waiting around on machines etc, so i join this real old school gym in my home town. The equipment was hand made in the 60s, but is still very functional, there's no music, the only thing you can hear in iron being lifted, no waiting around, no posers, it appears there are still some real gyms about:) Back to my 3 way split... Today's workout...1. Pec Deck - static hold to failureSupersetted with 2. Seated Chest Press Machine - one set to failureone minute rest...3. Standing Military Press machine - one set to failure one minute rest...4. Triceps Press-Down - one set to failure Link to comment Share on other sites More sharing options...
vegan_rossco Posted August 5, 2013 Share Posted August 5, 2013 The new gym sounds awesome man I've had so many bad experiences in big commercial gyms, mostly from time wasting wannabe personal trainers. Link to comment Share on other sites More sharing options...
HIT Rob Posted August 5, 2013 Author Share Posted August 5, 2013 Hi Ross, It gets better, it costs just £5 per week, half the price of the commercial gym:) Here's a gentleman that's been training in it for 40 years, his name is Eric Dowie, there was a documentary on the BBC last year about him going to Venice California to compete at the age of 70. Inspirational man Link to comment Share on other sites More sharing options...
HIT Rob Posted August 11, 2013 Author Share Posted August 11, 2013 Last nights workout... Warm-up - 2 sets moderately heavy low rep sets of exercise 2... 1. Stiff Arm Cable Pulldown - 1 set to failure immediately followed by2. Seated Chest Supported Row - 1 set to failure3. Bench Press Machine Shrugs - 1 set to failure4. Preacher Curl Machine - 1 set to failure5. prone Hypers - 1 weighted set to failure There was a 1-2 second hold in the contracted position of all the exercises... Workout was completed in just over 12 minutes... Really liking the effect of the pre-exhaustion, its a great low stress, high intensity technique ... On this 3 way split routine am currently using, each muscle is being targeted just once every 15-16 days days or so, Link to comment Share on other sites More sharing options...
HIT Rob Posted August 13, 2013 Author Share Posted August 13, 2013 (edited) Love the new gym i'm at, however i just found out yesterday about a new H.I.T gym opening in just 5 minutes from my home, Its owned by the current Mr Northern Ireland John Martini, John himself is a hitter to the core, cant wait for it to open next month:) Edited January 14, 2014 by HIT Rob Link to comment Share on other sites More sharing options...
HIT Rob Posted August 19, 2013 Author Share Posted August 19, 2013 (edited) 14-8-13 Legs... Leg Extension - one set to failureImmediately followed by...Seated Leg Press - one set to failure Leg Curl - one set to failureStanding Calf Raise - one high rep set to failure 19-8-13Cable Crossover ( half reps, focusing on heavier contractions ) - one set to failureSeated Chest Press Machine ( 5 second rest pause between reps ) - one set to failureLateral Raise Machine ( 5 second rest pause between reps) - one set to failureWeighted Negative only Dips - one set to negative failure Going with a high stress cycle or two, using partial reps, rest pause, and negative only work. Edited January 14, 2014 by HIT Rob Link to comment Share on other sites More sharing options...
Kora Posted August 19, 2013 Share Posted August 19, 2013 Love the new gym i'm at, however i just found out yesterday about a new H.I.T gym opening in just 5 minutes from my home, Its owned by the current Mr Northern Ireland John Martini, John himself is a hitter to the core, cant wait for it to open next month:) I just hope its Nautilus equipment:)) Got tickets today to see Lee Priest in seminar next month aswell, he here next month at Valhalla gym, apparently hes making a come back. Should be fun. Last I heard Lee is suppose to be competing at NABBA Mr.Universe 2013 on 12th of October, though I've heard a lot of speculation about whether or not he will actually compete. I saw pics of him back in June and he's def looking cut. Link to comment Share on other sites More sharing options...
HIT Rob Posted August 22, 2013 Author Share Posted August 22, 2013 Hi Kora, Hey thanks for the info, not a huge fan, but it should be a fun day out:) CheersRob Link to comment Share on other sites More sharing options...
HIT Rob Posted August 22, 2013 Author Share Posted August 22, 2013 Hi Kora, Hey thanks for the info, not a huge fan, but it should be a fun day out:) CheersRob Link to comment Share on other sites More sharing options...
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